Getbig Bodybuilding, Figure and Fitness Forums
Getbig Misc Discussion Boards => Powerlifting / Strongman => Topic started by: nasht5 on December 11, 2006, 07:29:55 PM
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Listen up all you Lil' NASHamaniacs. We've been runnin' wild for over a year now dudes. Injuries and surgeries, returns and comebacks. We've been saying our prayers, taking our vitamins and hangin' n bangin' with blood, sweat and tears all over the gym. It's time to get some R&R. So, December will be all about R&R. Any gym time will only be about maintenance, don't let the rust catch up. Jan, Feb & March we'll crank it back up a few notches. Start to build a stronger foundation. Stronger core, more explosive speed. Then we'll catch the FEVER of FREAKNESS, return to the EYE OF THE TIGER training DUDES and RUN WILD ALL OVER ALL WHO STAND IN OUR WAY. Let the records hit the floor.
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Jump rope: 40min - 30 before training / 10min after training
Deadlift
3x5x225
3x3x315
2x3x405
2x3x495
superset machine row / lat pulldown (set x reps x weight)
12x20-8x varying weight each
barbell curl / dumbbell curl / machine curl
4x10x45 / 4x20x15-25 / 5x10x60
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Jump rope: 40min - 30 before training / 10min after training
Deadlift
3x5x225
3x3x315
2x3x405
2x3x495
superset machine row / lat pulldown (set x reps x weight)
12x20-8x varying weight each
barbell curl / dumbbell curl / machine curl
4x10x45 / 4x20x15-25 / 5x10x60
You ever thought about enteing a comp and taking this seriously, ud do ok lol. Great work bro and awesome vid, keep it up, happy lifting.
davie
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Jump rope: 15min
exercise bike: 15min
rotator therapy: a lot
BENCH
3x20xbar
3x20x135
3x10x185
2x10x205
2x10x225
2x10x275
Close grip
3x20x135
Machine overhead press
6x15x80-60
cable pushdowns
6x15-10x70-95lbs
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Exercise bike: 15min
jump rope: 10min
Cardio Squats
8x10x225
90-120 seconds between sets
standing calf's
10x10x150-300
Triceps pushdowns
10x10-6x70-105
Machine Row
3x10x120
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Jump rope: 20min
rotator therapy: a lot
superset
machine row / lat pulldown
10 sets each of 15-6 reps with varying weight. Made this work into some good cardio with the first 6 sets of each then up'd the weight and droped the reps to work on strength. Excellent session.
standing calfs
10x10x300
dumbbell curls & machine curls
jump rope: 10min
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Rotator therapy: a lot
Did ALL sets with 60-120 seconds between sets
BENCH
3x20xbar
3x10x135
2x10x185
3x5x225
2x5x275
3x5x315
Did ALL sets with 60-120 seconds between sets
close grip bench
3x6x185
Did ALL sets with 60-120 seconds between sets
overhead machine press
5x10x100
Did ALL sets with 60-120 seconds between sets
tricep pushdowns
8x10x90
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Rotator therapy: a lot
jump rope: 20min
exercise bike: 20min
treadmill: 20min
superset
lat pulldown / machine row
10 sets each of 20 reps with varying weight
superset
lat pulldown / machine row
6 sets each of 8 reps with heavy weight
dumbbell curls
a good bit
Standing calf raise
6x10-20x255 slow reps and fast reps
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Rotator therapy: a lot
Bench
3x30xbar
4x20x135
4x10x185
6x10x225
3x10x135
Machine overhead press
5x10x80-100
Triceps pushdowns
10x8-20x105-90-70
Standing calf raise
4x10x240
crunches (yup, I did abs)
a couple of sets, didn't count reps (tried not to fart)
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Todays workout was great. I got a great pump, then I pushed it harder and farther with volume. It...was...almost....org asmic .
Rotator therapy: a whole hell of a lot, BANG DDP
BENCH
3x30x bar
3x10x135
Circuit (bench/mach.row/lat pulldown)
Bench - Mach.row - bench - lat. pulldown - bench - mach.row..(see the pattern)
Did this until I was past the PUMP and the muscles felt spent.
Did bench with 185 / Mach.row with 150 / lat.pulldown with 135
Must have done about 12 sets of each
10lbs Dumbbell shoulder work
Front / side / bent over
10x10x10 each position
Over head dumbbell press
10x10x25
Super set
Dumbbell curls / Triceps pushdowns
8x10x25lbs dumbbell for curls
8x10x70lbs Triceps pushdowns
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Rotator Therapy: a lot, feels really good to do therapy.
60seconds rest between every set on everything for the whole training session. This got the heart going and the sweat pouring, oh yeah, good day.
Clean & press
10x10x55
Felt every muscle in my back get used doing these. This served as a type of cardio as well.
Lat. Pulldowns front
6x10x125
5x6x155
Lat. pulldowns behind neck
6x10x125
5x6x155
Standing overhead military press with barbell
5x10x55
Standing calf raise
5x20x240
DEADLIFTS Conventional stance, alt. grip, no belt
5x3x225
5x3x315
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Rotator therapy: a lot
Machine close grip "slight" decline press
10x10x120-180
GIANT set
Close grip ez curls
tricep pushdowns
standing calfs
wide grip ez curls
tricep kickback
standing calfs
close grip ez curls
etc
etc
a bunch of sets and reps with moderate weight; more of a cardio session.
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Rotator therapy: a lot
Machine close grip "slight" decline press
10x10x120-180
GIANT set
Close grip ez curls
tricep pushdowns
standing calfs
wide grip ez curls
tricep kickback
standing calfs
close grip ez curls
etc
etc
a bunch of sets and reps with moderate weight; more of a cardio session.
That is a giant set bro lol.
Are u not training for a meet at the moment??
davie
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I am not training for a meet at the moment. Trying to work on some weak points, lose some body fat, let the body heal from the "heavy" lifting. The plan is to prepare for some MEETS at the end of the year, around Oct & Nov.
I have not looked up past posts, how is your training going?
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I am not training for a meet at the moment. Trying to work on some weak points, lose some body fat, let the body heal from the "heavy" lifting. The plan is to prepare for some MEETS at the end of the year, around Oct & Nov.
I have not looked up past posts, how is your training going?
Ah i c, well hope that goes well.
Good thanks bro, more of a HIgh intensity workouts at the moment, and enjoying them! Seem to be making steady and good progress (touch wood).
Always trying to make each workout a little more intense than the last!!
So are u basing ur workouts more around the smaller muscles, and using giant sets etc??
davie
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Rotator therapy: a lot
BENCH
3x20xbar
3x10x135
2x5x185
2x5x225
1x3x275
1x315
ADD SHIRT
1x365
1x425
1x465
Heaviest bench day I've done since the HOLIDAY CLASSIC in TN on Dec 2ND. The KK DD shirt ran great all day at TOTAL ATHLETIC HEALTH & FITNESS in Easley, SC. The Inzer wrist wraps performed as expected and my TKO Velcro belt did not pop off while benching on the Forza bench. My pit crew done a good job all night tweaking the KK DD into place and the crew chief game up with a good game plan to get er' done. Is it NASCAR season yet?
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So are u basing ur workouts more around the smaller muscles, and using giant sets etc??
davie
At this stage yes. Through March will be high reps & sets with moderate to heavy weight. Trying build up the support muscles and to work on stamina/endurance, increase heart rate while training trying to burn more calories and loss body fat. I'm happy at this weight, just want to change the composition. After March, I'll decide when & where the next PL EVENT I do and design the plan to get me there.
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Past week training has been positive. been doin' a lot of clean & press movements. high reps moderate weight. a lot of rotator therapy work and heavier shoulder work. a lot of back work. Ya can't squat a grand if ya can't hold it on your back.
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RETURN OF THE SQUAT
Rotator therapy: moderate amount
recumbent bike: B-O-R-I-N-G !
SQUAT!!! set x rep x weight
8X5X225 - first 3 sets were heavy as hell; next 3 loosened me up; last 2 felt good
5x5x315 - first 2 sets were heavy as hell; next 2 loosened me up; last 1 felt good. Thought about going up to 405 but decided to do that maybe next time.
Superset
Standing calf raise / Leg extension
10x10x255 / 10x10x120
Light bench
5x10x135
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:twisted: DEADLIFT NIGHT :twisted:
DEADLIFT set x rep x weight
3x5x225
3x3x315
3x3x405
10x2x505
EVERY set felt HEAVY!
Superset Mach.row & latpulldown
8x8 x each (weight varied)
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Rotator therapy: a lot
BENCH
3x10x bar
3x10x 135
3x10x 185
3x5x 225
3x5x 275
5x3x 315
Ran out of time, my daughter's Birthday is today so I had to get home. Like the HULKSTER says, "easy dudes, she's only 16".
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Rotator Therapy: A lot
SQUAT
No belt or wraps
3X5X225
3X5X315
5X3X405
body weight down to 266lbs I've gotten a lot of compliments that I'm not "as" fat.
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Rotator Therapy: real good PT day, I up'd the reps to 40 for each exercise.
Clean and press: 10x10x bar 3x10x65
DEADS
3x5x225
3x3x315
3x3x405
2x2x495
1x595
2x3x405
superset mach.row & lat pulldown
10x6x each started off with light weight on the first go round, up'd the weight so 6 would be difficult. As the superset went on I started doing drop sets so I could do the 6 reps. Felt very good about it.
weight is 265
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Rotator therapy: moderate amount
SUPER GIANT SET reps x weight
Barbbell shrugs /10x135/10x225/10x225/8x225/20x185/20x135/20x135
Triceps pushdowns /20x95/20x80/15x90/10x80/12x80/15x75/12x75
Standing calf raise /20x245/20x245/10x245/10x245/20x245/10x245/10x245
Dumbbell curls /10x15/10x25/10x25/10x25/10x25/10x25/10x25
Abs
Crunch & twists
body weight 264 for last two days.
Typical day of eating for me:
Breakfast:
1 1/2 cup of low fat milk with 1 cup water in a blender
2 scoops BEVERLY INT. Ultra Size Protein powder
1/2 cup of fronzen strawberrys
2nd Breakfast:
1 can of Tuna
20oz water to drink
lunch:
2 cans of Tuna
20oz water to drink
2nd lunch:
Rotisseri chicken breast & leg
macoroni & cheese
Green beans
20oz water ( sometimes a PEPSI)
Pre workout meal:
Peanut butter sandwhich
Beverly Int. Ultra Size protein shake made with only water.
Post workout meal:
whatever the wife cooked for diner.
Late night snake:
3-5 boiled eggs
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Whats the protein/carbs/fat in ur daily diet??
davie
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.Whats the protein/carbs/fat in ur daily diet??
davie
It's not broke down like that for now. I'm manipulating the diet. above was a typical day for 3-4 days then a day where I eat more calories/carbs/fat (Pizza, chinese..etc) then go back to the above for a few days. I was 290 just before Christmas, now weigh 264. Once I hit the goal weight the plan will be 2-2.5g Protein per lbs bdwt, 2-3g Carbs per lbs, .33g Fat per lbs. Broke up into 5-7 meals, determined by training days. Hit the platform again in Sept around 270lbs - SOLID Muscle
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Rotator Therapy: WOOOoooo kick'd a*s in PT today; A LOT
Incline dumbbell press
5x20x40
Flat dumbbell press
5x20x40
Dumbbell flys
5x20x40
BENCH
4X20X145
3X10X195
2X10X225
3X5X225
1X3X285
1X315
Helped Steve with his bench shirt set a new PR.
Helped the girl bench tonight. She NEEDS a smaller shirt. She has a Titan single ply size 46 and needs a 44? or 42? anybody have a single or double ply they want to sale or trade?
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Worked out at Kate's Gym today DEADLIFTING with: "The guy", "Halfton", "The girl" & Kate.
THE GUY pulled off the floor for the first time since November (I think). He worked up to a double with 585 then did sets of 525,495,405 ranging from 3-8 reps.
THE GIRL had a PR day. She pulled 227! 100% RAW. Then pulled 135x19 good reps + 4 ugly gut wrenching attempts to mid thigh. She's got the fire.
HALFTON......DAMN. Ya need to read his training log. Every thing he did today looked so EASY and effortless. When he gets over his chest cold, finishes moving, settles into his workout routine...DAMN. He's a MONSTER. Big? Yes, but that's not what I mean. What I mean is, once HALFTON starts to fire on all cylinders...DAMN, Potential...wow.
Rotator Therapy: Some, just enough to loosen up. I had to leave by 12 noon.
DEADS (not sure about exact lbs & reps, we had two bars going and a running conversation the whole time)
1x10x135
2-4?x5x225
2x5x315
2x3-5?x405
1-2?x1-3?x495
1x2?x585
1x4x585
1x2x495?
1x10x405
1x3x315
That was it.
Today I ate:
Breakfast - 1cup chopped chicken breast w/diced onions
5 ibuprofen
8 synergy tablets from Beverly Int.
40 oz water
Lunch
Mexican - Big Texano burrito w/ chips & salsa w/ sweet tea
supper?
It's the SUPERBOWL ya pizon! Forget about it. you'll be lucky if I don't come over to your house and eat all YOUR food.
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You oughtta try topical ibuprofen, cream.
That way you'll treat the trouble area directly, and avoid having the ibuprofen processed through your intestines.
-Hedge
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Never heard of it. Is it usually found on the shelf? As much as I use THAT would be VERY beneficial. Thanks for the info.
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Never heard of it. Is it usually found on the shelf? As much as I use THAT would be VERY beneficial. Thanks for the info.
Yeah, it's available on the shelf. Ask for Ibuprofen gel at the drugstore the next time.
-Hedge
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Rotator Therapy: moderate amount...sore from deads
Incline dumbbell press
10x20x35
Bench
6x20x145
slight decline press machine / close grip
6x20x120
Overhead dumbbell triceps ext.
6x10x25 each arm
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THURSDAY NIGHT
Was supposed to squat tonight but could not. The right knee is very tender. It has been sore & a little tight since the Holiday Classic. Maybe trying to keep up with The guy & HALFTON this past sunday has caught up with me.
Lat pulldown
8x10-6x90-205
Machine Row
12x20-6x120-205
Help The guy squat and The girl deadlift between sets. The knee flares up like this once or twice a year for a few weeks then everything goes back to normal. Although it is usually the left knee. I started taking some joint care stuff a few days ago, added another EFA tablet (cod liver oil) and have drank more water than usual the past few days in an effort to help my joints. So, tonight I'm going to eat a TOMBSTONE PIZZA.
Body weight is currently 263lbs
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Bench night
3x30xbar
3x10x145
3x20x145
2x5x185
2x5x225
1x3x278
1x325
4x20x145
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Iced knee yesterday. 30min of ice on, 2.5hrs ice off. Did that all day yesterday. Knee felt good today. Will do that again today now that I'm back from Kate's gym.
Worked out with The girl, Dale275 (308). HALFTON & The guy could not make it today. I owe the girl $5
DEADLIFT
3x5x135
4x3x225
2x3x315
3-4x1-3x405
4x3x495
2x3x405
1x8x405
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2.13.07
I have not cut my hair since August of 06'. It started from a BALD, just like a baby. I now have bangs down to my eyes. My ears are covered by the hair. The hair covers my shirt collar. I look like a BEATLE. I'm George, Paul, John & Ringo all rolled up into one 262lbs long haired freak. SOMETHINGS GOT TO GIVE I CAN'T TAKE NO MORE WHERE ARE MY CLIPPERS
FOUND THEM
THE HAIR IS GONE
Yes, I did say 262lbs. Down from 290'ish
Are you training BIGFRANK
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Rotator Therapy: moderate amount
BENCH
3x30x bar
3x20x145
2x5x195
3x5x235
1x3x285
1x325
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Rotator therapy: moderate amount
DEADS
3x5x235
3x3x325
8x3x425
4x10-13x325
quick easy night.
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Did not workout last Friday, Sat or Sunday. Monday was an easy day and I took Tues off. All that really helped my bench today.
Rotator Therapy: a little
BENCH
1x50x bar
2x20x135
2x5x185
2x5x225
1x3x275
1x3x315
2x20x135
2x5x185
5x10x225
Machine overhead press
3x20x100
2x10x100
3 way dumbbell raise (front, side, rear)
3x10x15lbs each direction
Triceps pushdowns
4x15x70-95
Close grip bench
4x10x135
Also helped the gym owners unload a new power rack & leg press. Yesterday they brought in a new seated calf raise, three new weight tree's, another elliptical machine and MORE 45LBS plates. They now have 36!! Plus THE GUY brought his 2 *100LBS plates!! They also got a set of dumbbells from 5lbs-80lbs. More stuff is on it's way!
It was a very good workout.
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SQUAT NIGHT
SQUATS
2x5x225
2x5x325 added belt here
2x5x425
2x3x535 added knee wraps here
2x1x585 could have done doubles or triples but I have not been this heavy in months, so decided to play it safe.
1x3x415
1x3x235
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DEADS at KATE'S GYM
With: DALE275, HALFTON, KATE, THE GIRL & THE GUY
Kate & HALFTON watched and spotted. DALE275 broke both wrist wraps doing rack pulls THE GUY looked like a jack hammer doing reps on dead. Fun day...I love POWERLIFTING.
3x5x225
2x3x315
1x405
1x495
1x585
4x4x545
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Well, the gym I've been at for the last couple of months is moving away from powerlifting. There are only 3 of us and 57 of them in a small (but growing) gym. The owners politely talked to us and discussed the need for space for their growing new customer base. We understood their need and talked amongst ourselves and decided we needed to be part of a HARDCORE type gym that was suited toward our needs. THE GUY, THE GIRL and THE MAN (me, nash) have moved up the road to just that. We wish our friends success in their business, we understand that for us this is just a hobby.